When you are searching for natural supplementation to help with IBD, you will inevitably come across turmeric, and for good reason. While it appears to be beneficial for overall health purposes, its key properties are especially useful for inflammatory conditions like IBD. So I have put together some basic, and hopefully useful, information.

Turmeric is most commonly known for its use in Indian cuisine, particularly in curry dishes, but it has also been revered in Chinese medicine and Ayurveda for its medicinal properties for centuries. In Ayurveda, turmeric has been widely used for its ability to reduce inflammation, and is commonly mixed with honey to create a paste to be swallowed for sore throats and colds, or to be applied directly to skin infections or inflammatory skin conditions.

As a result of turmeric’s anti-inflammatory properties (it has a potent ability to reduce inflammatory compounds such as C-reactive protein), it is often used for relief of arthritis symptoms such as joint pain and swelling. Turmeric is also a natural antiseptic and has been used for centuries to treat wounds and infections due to its ability to inhibit pathogenic bacteria, viruses and fungi. Furthermore, turmeric displays powerful antioxidant properties (more than 5 times more potent than Vitamins C and E) and is an excellent immune booster.

It is important to note that the key player in turmeric is its active ingredient, curcumin. Curcumin is a compound in turmeric that gives the spice its distinctive yellow colour, and is at the root of its health benefits.

Curcumin has potent anti-inflammatory properties, and, as an antioxidant, it can inhibit damage to cells, thus helping prevent cell mutation. It has also been shown to both initiate the destruction, and inhibit the replication of damaged cells. More than any other nutrient, curcumin has the most evidence-based literature backing up its cell-protecting property claims. Indeed, a vast majority of studies on turmeric have actually been carried out on the isolated compound curcumin, and not on turmeric.

[However, for those interested, I did come across an article discussing one study, which claims that turmeric as a whole demonstrates extra benefits to isolated curcumin – read more about this here.]

Turmeric for IBD

Turmeric’s, or more specifically, curcumin’s trifecta of anti-inflammatory, antibacterial and antioxidant properties, make it an excellent supplement for IBD, which of course involves inflammation of the gastro-intestinal tract lining. Studies have been carried out and the findings have thus far been promising, particularly for IBD-UC.

In one study, carried out on the active photochemical compound in turmeric (curcumin) and its pharmacologic benefits for patients with ulcerative colitis, recurrence rates were lower in the curcumin group and it was also determined that those treated with curcumin experienced on average less disease symptoms compared to those given the placebo. The conclusion was that turmeric seemed to be a safe and promising medication that could be used in the treatment of quiescent ulcerative colitis.

Another study, to determine the prophylactic effect of turmeric for ulcerative colitis, concluded that curcumin could play a protective role by regulating the release of certain inflammatory endocoids. It was also found that even small doses of < 0.25% turmeric were sufficient to provide protection and this could be achieved by including the spice in food.

Such findings are certainly positive, however, it must be noted that they seem to put turmeric forward more as a treatment option for latent UC, rather than active UC. Nevertheless, the properties of curcumin are still extremely helpful, no matter what the degree of IBD activity. The question of how helpful it could be in a case of an IBD flare is certainly not black and white, and could well come down to dosage, and using curcumin as part of a natural supplementation program alongside any other modes of treatment being followed. What is clear, however, is that it is, at the very least, extremely valuable during maintenance phases and for keeping future flares at bay.

Curcumin as an anti-depressant?

IBD and depression/anxiety often go hand-in-hand. This is due to the fact that the majority of the body’s serotonin production occurs in the lining of the gut, so when that lining is compromised through inflammation, the amount of circulating serotonin drops – cue the blues and the shakes!

So it is promising to hear that curcumin shows great potential as a natural anti-depressant. It is believed to work by increasing two key neuro-transmitters linked to depression: serotonin and dopamine. In fact, curcumin supplements have been found to be as effective as Prozac, without any of the potential side-effects, while also enhancing the effectiveness of anti-depressant medications when taken alongside each other (read more on the study here). Curcumin can also be safely combined with other natural anti-depressants such as St John’s Wort for enhanced relief from depression.

Turmeric Tea and ‘Golden Milk’

In addition to specific supplements, you could also try upping your turmeric intake with these simple warming drinks: turmeric tea and Golden Milk.

Turmeric tea is simply adding turmeric to water and boiling! Of course you can enhance this basic recipe by adding other spices, such as cinnamon, nutmeg or ginger, or even a pinch of black pepper to enhance absorption (see below), and a little honey and lemon to taste.

Golden Milk is made by adding milk (either regular or non-dairy) to the turmeric tea spice mix and warming up slowly.

For a Turmeric Latte recipe, click here.

Dosage and Enhancing Effectiveness

There does not appear to be a set dosage for curcumin supplementation, as it largely depends on the individual and their medical condition. However, in test tube studies, 1-2g of turmeric per day demonstrated anti-inflammatory tendencies. From looking at various supplements and sources, here is a general guide:

Standard curcumin powder in tablets: 400-600mg up to 3 times a day
Fresh turmeric root: 1.5-3g per day
Dried powdered root: 1-3g per day
Turmeric tincture: 30 drops up to 4 times a day
Liquid extract: 30-90 drops per day

However, curcumin has poor oral bioavailabilty, which means that only a low percentage of what you consume actually gets absorbed. This is because it is quickly degraded by stomach acids and so very little gets into the bloodstream. Furthermore, curcumin usually makes up only 3-5% of most turmeric powder supplements.

It therefore seems logical to take a supplement that has been enhanced in order to increase absorption. For example, the compound piperine, a black pepper extract, greatly increases the absorption of curcumin. The presence of oil also greatly enhances absorption (since turmeric is fat-soluble, as opposed to water-soluble), so you could look for a supplement with enteric coating, or one that contains some form of oil to ensure maximum bioavailability.

Such enhancement appears to be essential when taking curcumin for general anti-inflammatory and anti-oxidant benefits, however, it seems that it is not as crucial if you are taking it specifically for the intestines. Without enhancements, the curcumin seems to be unable to make its way from the colon into the bloodstream in any effective amounts, but this is not such a problem if you want it to help with inflammation in the colon itself, as it will largely remain in the colon and work topically instead. So for IBD, it appears you can either take or leave enhancements in your curcumin supplements!

Precautions

Turmeric is considered safe when included in food, as are turmeric/curcumin supplements when taken at the recommended doses. However, it is important to note the following:

When taken in excess, turmeric supplements could have adverse effects, such as nausea, stomach upsets, diarrhea and dizziness.
Pregnant and breastfeeding women should avoid turmeric supplements (although turmeric in food seems to be ok).
Gall bladder problems could worsen with turmeric, so anyone with gallstones or obstruction of the bile passages should consult their doctor before taking turmeric/curcumin.
Turmeric could slow blood clotting, so those requiring surgery should avoid it.
Medications that could interact with turmeric supplements include: diabetes medications, anti-coagulants, and stomach acid-reducing medications.

References:

http://www.turmericforhealth.com/turmeric-benefits/turmeric-benefits-for-ulcerative-colitis

https://bebrainfit.com/curcumin-supplements/

https://www.victoriahealth.com/editorial/turmeric-the-spice-with-health-benefits

http://www.ncbi.nlm.nih.gov/pubmed/17101300

http://www.ncbi.nlm.nih.gov/pubmed/19285535

http://link.springer.com/article/10.1007/s00213-008-1300-y

https://examine.com/supplements/curcumin/

http://lifespa.com/turmeric-health-benefits-outperform-curcumin-turmeric-extract/